Back Squat | WOD 10.22.18

CFCharlottesville – CrossFit

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Weightlifting

Back Squat (3 x 10 @20X1 tempo)

Metcon

Metcon (Weight)

EMOM for 14 minutes:

Odd: 3 Thrusters, 155/105lbs

Even: 3 Strict Ring Muscle-ups

Scale the load on the Thrusters to a challenging load for 3 unbroken reps.

Scale the volume on the muscle-ups or scale to 3 strict pull-ups + 3 burpees